January 29, 2008
Clavicle
Best wishes for a speedy recovery, Randy!
For the rest of us, a reminder that crashes are inevitable, and the collarbone is a frequent casualty in bike wrecks. It's a good idea to incorporate some weekly strength training into your routines to try to lower the risk of injury in a crash, and a stronger body will recover faster if you are injured. It can be something as simple as a few sets of pushups a few nights a week throughout the season.
-bryceroni
|January 28, 2008
Snow Day
(With the snow on the ground and recent cold impeding our on-the-road training, here's a recap of a recent run-in some Fanatik riders had with the weather.)
I sent an e-mail out to the team to see if anyone wanted to join me for my mid-winter (lets see how things are going) hammer fest.
Started down Chuckanut warming up the legs and the 1st hill out of Fairhaven I pushed the pace just a bit to open up the legs. Gearing up for the 1st sprint at the Skagit County Sign Celeo (on his fix gear) went for it and I decided to get up to him and sit on his wheel for a bit, the whole time thinking "When is Bryce-A-Roni going to come whipping by? So I opened up just enough gap between Celeo and I to make a jump 200 meters out and held them off. I think my HR toped at 191. We kept pedaling along while I'm gasping for air. I think it took about 1/2 a mile for my HR to come down.
Going up Colony we planned on a KOM. I jumped early on the climb and then pedaled a bit slower. Chad and Bryce came up and I sat on Chad's wheel until Bryce went. I stayed on Bryce's wheel while I was watching my HR go from 180-192 and blow up. I was still able to keep the rest off of me, barely. Bryce had me by 50 yards at the top. It was good to hear him say he was maxed out.
We turned to head over to Bow and drop down into Old 99 to head over to Grip rd. Chad turned off and headed up Friday Creek to head home. Now it was Bryce, Powercranks Stacy, and I left.
Going up Grip I attacked early and tried to keep Stacy and Bryce off. Stacy came up and went and I just punched it to go around him. My HR topped at 195. We started heading into Sedro Woolley and the temp started to drop. Coming back on F & S grade Bryce and I took turns pulling, keeping it at steady state to stay warm. Going up Parson's Creek the rain started to look like snow and by the time we went thru Alger the snow was sticking to the ground. Now, this really sucks. About a mile past Alger I flatted. I told the guys keep going and I'm glad they didn't. After I changed the flat and got back on the bike freezing, crap another flat and Bryce had a flat as well. During the repair of the 1st flat I called MM to give her a heads up that we might need a ride.
We rode back to the Alger bar and had a nice strong coffee drink called the Billy (coffee, brandy, and Baileys) Bryce was shivering uncontrollably. The lady showed Bryce and Stacy where the old coats were to put on(she was taking them to Good Will). Ask me on a ride what the owner told us what the Billy will do to you,can't say it here. The snow just kept coming down. MM showed up and we piled in all the bikes, I about froze just doing that.
All in All it was good, until we were riding on snow with flat tires and freezing to death. Got what I needed to test the body. FYI. I only do 2 rides like this thru the season. Most rides are mellow, with some steady state, intervals, etc. Not a whole ride at race pace and intervals, too taxing on the body.
-Stewart
|January 18, 2008
Free Training Advice!
Special to the Shuksan Velo Blog!
-bryceroni
|January 17, 2008
Cross Training Part 3
What better way to enjoy the splendor of the North Cascades in winter than spending a day basking in the spectacular scenery at the Mount Baker Ski Area!
-bryceroni
|January 9, 2008
Cross Training Part 2
Stacy has been doing some intense motorized cross training recently. Apparently this involves twisting drills which generate a massive amount of torque, similar to pumping the handlebars in the last 50 meters of a bike race. Coordination, core stability, and grip are enhanced by the need to deftly pilot the machinery through this year's especially deep Cascade fluff. Finally, the core musculature, and the lower back in particular, are further developed when the inevitable digging begins....
-bryceroni
|January 6, 2008
Google Calendar
We've added a NW regional calendar with entries for our team events as well as cycling events (races). Check the new Calendar link above!
While the WSBA calendar has been posted for some time now, we still await 2008 calendars from Cycling BC and the Indie Series MTB races. Are they lazy or just too busy training? Stay tuned...
-bryceroni
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